Practice 6/23/2020

Do everything on your own rest.

Minnows 1:00 rest
Sharks 30 seconds rest.
White, Blue: Start on 30 seconds rest and move to 20 if it is too easy.

If you touch the wall and it says 7….

What is 07 + 1 minute? (hint 1 circle)

What is 07 + 30 seconds? (hint 1/2 a circle)


1 x 100 FREE
1 x 100 BK

Challenge #1:
Lay flat on the bottom of the pool with your head and shoulders pressed to the ground watching the bubbles go to the surface. BONUS: put two feet on the wall.

4 x 50: Fly KICK / BK KICK x 25
1 x 100 FREE

Challenge #2:
Do 2 flips at the wall and streamline on your back to the flags. (Watch out for the other swimmer).

4 x 50: FLY Kick on your BACK / BK swim x 25
1 x 100 FREE

Challenge #3:
Float on your back with your feet touching the wall, hands in soldier; not pushing off the wall for 10 seconds. Like corpse pose from yoga.

4 x 50: BR K (hands behind back, breath after every kick) / BK KICK x 25
1 x 100 FREE

Challenge #4:
Wiggle like a worm on back, on side, on stomach, on side, and back again without moving anywhere (stay within the wall and the T mark.

4 x 50: BK
1 x 100: FREE

Challenge #5:
Float on stomach for 5 seconds. Turn it into a front flip without using your hands; tuck them into your hips. Do it 4 times if you can.

4 x 50: FLY / BR x 25
1 x 100: FREE

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Discover more from Swimming Ideas

Subscribe now to keep reading and get access to the full archive.

Continue reading